Carrots are rich in beta-carotene, which your body converts into vitamin A. Vitamin A is essential for good vision, especially in low-light conditions. It helps protect the surface of the eye and prevents dryness.
Leafy greens like spinach, kale, and collard greens are high in lutein and zeaxanthin, antioxidants that help filter out harmful high-energy light waves like ultraviolet rays in sunlight. They may reduce the risk of age-related macular degeneration (AMD) and cataracts.
Fatty fish such as salmon, mackerel, and trout are excellent sources of omega-3 fatty acids. These healthy fats can help prevent dry eyes and reduce the risk of AMD.
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, which is an antioxidant that may lower the risk of cataracts and slow the progression of AMD.
Berries like blueberries, strawberries, and blackberries are packed with antioxidants that can help reduce the risk of cataracts and AMD. They also contain vitamin C.
Nuts like almonds, walnuts, and peanuts are high in vitamin E, which is another antioxidant that can help protect your eyes from age-related damage.
Eggs are a good source of lutein and zeaxanthin, which are important for eye health. They can help reduce the risk of cataracts and AMD.
Bell peppers, particularly red, orange, and yellow varieties, are high in vitamin C and beta-carotene, which can support overall eye health.